Whirlwind Wednesday With HHWN

Enjoying A Healthy Lifestyle with

Bryant and Anita Hewitt

Wednesday, June 05, 2013

Food To Chew On:

Wednesday – The Gift of Love

 

Galatians 5:22 (NKJV)

22 But the fruit of the Spirit is love, joy, peace, longsuffering, kindness, goodness, faithfulness…

Corinthians 13:1 (NKJV)

Though I speak with the tongues of men and of angels, but have not love, I have become sounding brass or a clanging cymbal.

Thought For The Day:

With the Lord’s help, that’s the way I intend to live today! I will claim the fruit of the Spirit of Love….

 

Good Morning Family!!  It’s “Whirlwind Wednesday.” Sometimes we may feel like that at times… but our lives have changed forever… and it is such a great feeling...we have been changed and I don’t want to go back to the old ways of eating and laying around…. Now we are active and watching what goes into our bodies and focusing on our Mind, Body and Soul!!

Have a Happy Whirlwind Wednesday with HHWN J

 

Falls In The Elderly & Seniors

Clock Reach

Purpose of this exercise:

•Improve your static or "standing" balance.

•Strengthen your ankle and hip muscles while adding to your shoulder and upper body range of motion.

 

How to do it:

Step 1

•Begin by holding on to a chair  with your left hand.

•Visualize a clock with 12 in front and 6 behind.

Step 2

•Stand on your left leg and bring your right arm to 12 o'clock.

•Then reach to 3 and 6 o'clock.

•Repeat with the other side.

 

Breathing:

•Breathe normally while exercising, in through the nose and out through the mouth.

Tips:

•Lift your chest and stand tall.

•Look at a point on the wall at eye level.

•Only reach as far as comfortable. If you cannot reach 6 o'clock, or if it is painful, only reach to 3 o'clock.

Take it up a notch:

•Hold on with one finger or even let go of the chair completely.

•Add a one pound weight to your wrist or ankle for a more challenging workout.

You made it!  You are doing your part to prevent falls in the elderly. Remember to practice every day. You can do it!

                            

                                Basic Strength Training Best Practices

As Personal Trainers, we ask every client what their weekly gym schedule will look like and then we map their goals accordingly. If you are working 1-4 body parts, you will typically need 3 days a week, alternating your work out and rest days. Typically with strength training we see these 2 popular scenarios:

Mon, Weds, Fri

 Tues, Thurs, Sat

Combination Routines are an excellent way to work two body parts that naturally complement each other in one gym session:

Back & Biceps (Back First then Biceps)

Chest & Triceps (Chest First then Triceps)

Triceps & Biceps (Best in Super Sets)

Chest & Shoulders (Chest First)

Chest, Shoulders & Triceps (Chest First or Super Set Chest w/Shoulders and add triceps)

Thighs & Glutes

Hamstrings & Calves

Now Pair your days with your Training Routines.  Example:

Mon = Back & Bi’s

Weds = Chest & Tri’s

Fri = Legs

A Healthy Menu For

Wednesday

 For the middle of the week, the Vermont Department of Health suggests beginning the day with two scrambled eggs, a slice of whole-wheat toast with a teaspoon of trans fat-free margarine and a seasonal fruit. At lunch, try a cup of minestrone soup with a side salad topped with a tablespoon of low-fat dressing. Finish your hump day with one-and-one-third cups of beef stroganoff and a cup of cooked broccoli and cauliflower topped with a tablespoon of shredded cheese.

 

http://anitahewitt.blogspot.com/2013/06/food-for-soul-ev-anita-hewitt-5513.html